Use it or Lose it

All right - it's a new year . . . and clear, warm, and no smog outside today!  So out I went for my first long run of the year.  T'was very slow, but sooo nice not being on the treadmill.  Best wishes to all you serious runners out there - hope you have lots of running successes and pr's!  Cheerios :)

Ran on 'mill in the evening -  hard because I would've rather ran this morning.

Okay, didn't have much time to run this morning, but the miles I ran felt really good for a change.  I up'd the speed on the treadmill a bit, and would've liked to run longer except I needed to be somewhere.  Actually feels like I have a "spring" to my step today!  This is my 6th day of running everyother day, so hopefully this means I'm back in the groove!

Okay, 2 days in a row here ;).  I thought this morning's treadmill run was going relatively easy, like yesterday's.  Lifted the cardboard to check the mileage, and noticed the incline was set at 0%.  OOPS!  I always leave it at a minimum of 1.5% to more closely mimic outside running; I must've accidentally pushed the wrong button during yesterday's run.  Well, I put it back up to 1.5% and yep it felt harder again! 

(I normally cover the front display on the treadmill with cardboard because I can't stand all the red lights, and then lift the cardboard occassionally to check time/mileage, etc.  Next time my workout seems especially easy, I guess I'd better check the incline!)

Still felt like I would've liked to run longer.  But had to time my run between my kids leaving for school, and my getting ready to catch a bus that comes only every 1/2 hour.  At least a 3 mile run is better than no run at all, which was a rut I fell into during most of Oct, Nov, & Dec.

For the past couple weeks I've just been trying to get back into some type of running routine, and have just been aiming for consistently getting (relatively easy) runs in.  But, after reading Kelli's blog about her recent 20 rep interval training , I just couldn't resist trying a little harder!

So today I ran slow for 3/4 mile, then did 12 reps of one minute fast (6.2mph) then one minute slow (5 mph), then finished my run at a 5.5 mph pace.  (Hey, don't laugh at me - I've got to start somewhere!).  It was a good effort - didn't kill me; I'll push for a little faster pace next week.

Again, would've liked to run a bit further but had that darn bus to catch.

Treadmill running (1 @ 5mph, 2 @ 5.5mhp, 1.5 @ 5mph,).  Slowly getting better, and surprised at the number of miles I ran this week!!

Next week's goal: fit in a longer run of 5-6 miles.

OUCH! Turned off the alarm this morning.  Big mistake.  Only time for a short run, which I guess is better than no run which is what I was tempted to do. 

I decided I should met out punishment to myself any time I shut off the alarm instead of getting up to run.  So at work this afternoon I walked up all the stairs in my building twice.  My building has 26 steps between each floor (11 steps then turn & 15 more), so 312 steps total.  Twasn't too bad, but I would've rather been running.  (Actually, it's probably good training, so I might try to start doing it on a regular basis.  But, then I'll have to come up with a new punishment!)

Okay, finally a long run (long for me anyway!).  Next run I'll plan short & easy, then I'll plan a run that includes either a couple tempo pace miles or a couples miles at a 3-4% incline.

I still need to be better organized so I have time to cool-down properly after running and stretch.  Currently I just jump off the treadmill, race into the shower, throw on some clothes, and run to the bus stop! :) 

Short & easy 3.5 miles.  Need to psych myself for hills or tempo running tomorrow.

Ran outside on a 4.75 mile hilly loop.  Went a mile up City Creek Canyon, pushing just enough to get in a 2-1 breathing pattern.  Pushed a bit on the hills coming home, too.  Finished with an easy 1.25 on the treadmill once I got home.  Not a killer workout, but at this stage in my training I would consider it a good beneficial workout.  I then did 15 minutes of stretching.  It was soooo nice not having to rush to work this morning!

Basically met my goals for this week.  My goals next week will be to run similar runs as this week, and to also add 10-15 minutes of stretching after the runs.  I really want to make stretching an integral part of my running routine, as it is an area I tend to skimp on.  And I truly think proper stretching is key to keeping those nagging injuries at bay. 

4.5 miles, varied my speed a bit, but mostly slow and easy running.  Did my stretching afterwards, tho!

Wanted a harder workout today, so I ran easy for 1 mile, then 1/4, 1/4, 1/2, 1/2, 1/4, 1/4 at 6mph (don't laugh!!!), with slow jogs between.  Then finished running easy.  The 6 mph was a good workout, but didn't quite push me into 2:1 breathing, so it was probably closer to a tempo pace, rather than an interval pace.  At least it lets me know where I'm at in my training, and I felt good doing it - I thought it would be a lot harder than it ended up being.  And, I did my stretching afterwards!!   TM 1.5%

Just some easy miles, and post running stretches. At work, I walked up all the stairs twice.  That's got to be good for me!

Will plan a longer run for Saturday, hopefully outside, and will try to either push myself on the hills, or incorporate some tempo running into the middle of the run. 

Really did not want to run this morning and put it off for as long as possible.  But once I started, it was great and an instant mood lifter!  It was snowing outside, and the air tasted so fresh and sweet.

I ran to the capital building turn around, then to city creek, then up city creek to the gas pipeline area, then home.  Mostly a slow and easy pace with 6 mini strides of about 20-25 seconds each thrown in - they felt good, but hard.  I felt good until I got 3 blocks from home - then  "bonked" and was reduced to "plodding" the last couple blocks! (Sometimes I can push it those last few blocks, but not today.) 

This was the longest outside run I have done in about three years; hope my cranky knees don't complain.  Afterwards, I did two sets of my post running stretching routine.  I'm ready for a snooze, but unfortunately have a bunch of chores to get done!

Basically met my goals for the week, and am pleased with my post running stretching.  Next week's goal is to run and stretch similar to this week, and to also do light strength training 2-3 times.  (I did some sissy-sissy push ups and sissy situps the other night - boy were they hard!  Got to work at them until they get easier!)

First mile at 5 mph, then 14 reps of "on" (6.5 mph for 65 seconds) and "off" (5 mph for 65 seconds).  Started feeling pretty hard by the 12th rep, and just had to tell myself "only two more of these suckers".  Tried to concentrate on my running form during the reps. Finished my run at an easy 5 mph, then did my post running stretches.  TM 1.5%. 

Next time I do these reps I will try to increase the "on" time, or increase the number of reps to 20. 

Wanted to do some type of hill work, so . . . ran slow & easy (TM 1.5% 5 mph) for about a mile, then increased my pace to a constant 5.5 mph and then adjusted the incline every quarter mile: 2%,  2.5%,  3%,  3.5%,  4%,  4.5%,  5%,  4.5%,  3.5%,  3%,  2.5%,  2%,  and (finally!!!) back to 1.5%.  Then cooled down by running slow & easy (TM 1.5% 5mph).

This was by far the hardest workout I have done this month, and I took three10-15 secs breaks in the middle of the workout.  I will do another hill work out next week, but might browse the internet to see what other types of hill workouts there are, and the benefits of each.

One month summary:  It's been a month since I resumed running on Dec. 26.  I am pretty happy with how things are progressing.  My monthly mileage is higher than it's been in probably 20 years. I've been eating extremely healthy, and feel great and energetic when I run. I am slowly getting a little bit faster. The darn scales say I've only lost about 2 pounds, but I "feel" like I've lost 5!

Just a short & easy run before dashing to work.  5 to 5.5 mph, TM 1.5%

Will plan my long run for tomorrow, hopefully outside.